Meditation
Meditation is an ancient cultural spiritual practice particularly from India, China, and Japan, but elements of meditation can be found in many cultures across the world. In recent times, western science has been able to explore the benefits for the mind and body. Meditation is known for reducing stress, depression, and anxiety. Research shows that with a consistent practice of meditation we have the ability to change neural networks in our brain particularly the area that regulates executive functions like the fear circuitry, this is called neuroplasticity. We all have an innate ability to heal ourselves and our ancestors have known this.
Meditation can offer new insights and can open opportunities for new perspectives however it is not something that happens right away. In fact, starting a meditation practice can be a challenging experience for a number of reasons. Meditation asks you to pay attention to your breath and body but for people that have experienced trauma in their bodies, this can activate a stress response and flashbacks can arise. If this happens to you, you’re not alone and it doesn’t mean you can’t meditate, it just means that you have to approach meditation to a trauma-informed lens.
A trauma-informed approach to meditation adapted by @seerutkchawla (IG)
| Traditional | Trauma-informed |
|---|---|
| Pay attention to your breath Observe your natural breathing Control your breath |
If you struggle with noticing your breath or it makes you uncomfortable, chew gum and pay attention to that |
| Pay attention to your body | You have tuned out your body for a reason, tuning back in can be scary. |
| Body Scans Progressive muscle relaxation |
This can activate a stress response in your body and might lead to feeling dysregulated. Ground yourself, and then ground yourself again. If you want to practice this, do it in tiny increments and check-in with yourself before and after. |
| Close your eyes | You do not have to close your eyes if it feels scary or out of control. |
| Practice for 10 minutes / 30 minutes / 1-hour | You don’t need to start with any set time, start as small as you need to. 1 minute or even 30 seconds. The most important thing is that it doesn’t overwhelm you. |
| Be still | Use a fidget spinner, a palm crystal, playdoh, or putty. Feel it’s texture, weight, and motion. It is also okay to move positions if you need to. |
| Focus on the guided meditation | If you can’t focus on a guided meditation, listen to a song you love and notice how your body responds to it. |
| Sit cross-legged | If for any reason, like chronic pain, this is difficult - don’t. Sitting crosslegged doesn’t have any magical powers, be comfortable. |
| Practice everyday | Pick up where you left off when you’re ready. If you miss a day it is no big deal. |
| This will make you feel better | This might make you feel worse, as you tune back into what is going on in your mind and body. Be gentle with yourself, it is okay to not be okay. |
Resources:
- Liberate - an app by and for the Black African Diaspora
- Headspace - meditation app
- The Mindful Movement on Youtube